{"id":15978,"date":"2024-08-23T00:00:37","date_gmt":"2024-08-23T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15978"},"modified":"2024-08-23T14:54:21","modified_gmt":"2024-08-23T14:54:21","slug":"increase-your-arm-strength-by-adding-21s-to-your-bicep-routine","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/increase-your-arm-strength-by-adding-21s-to-your-bicep-routine\/","title":{"rendered":"AUMENTE A FOR\u00c7A DO BRA\u00c7O ADICIONANDO 21 \u00c0 SUA ROTINA DE B\u00cdCEPS"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">Construa artilharia de bra\u00e7o maior com esse movimento de b\u00edceps assassino.<\/h5>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Barbell-Biceps-Curl-Bodybuilder-1109.jpg?w=1109&amp;quality=86&amp;strip=all\" alt=\"Dumbbell-Biceps-Curl-Arm-Exercise\"\/><\/figure>\n\n\n\n<p>Para realmente permitir que seus&nbsp;<strong>b\u00edceps&nbsp;<\/strong>atinjam todo o seu potencial, voc\u00ea pode precisar come\u00e7ar a adicionar 21 \u00e0 rotina do seu b\u00edceps. O n\u00famero &#8220;21&#8221; refere-se ao n\u00famero de repeti\u00e7\u00f5es totais que voc\u00ea faz em um conjunto. No entanto, este &#8220;21&#8221; em particular \u00e9 dividido em tr\u00eas segmentos de 7 repeti\u00e7\u00f5es que, em \u00faltima an\u00e1lise, visam todo o b\u00edceps.<\/p>\n\n\n\n<p><strong>1<sup>St<\/sup>&nbsp;7 Representantes<\/strong>: Para os sete primeiros representantes, v\u00e1 da parte inferior do movimento at\u00e9 a metade do caminho (com os bra\u00e7os em um \u00e2ngulo de 90 graus e as m\u00e3os no n\u00edvel do cotovelo).<\/p>\n\n\n\n<p><strong>2<sup>Nd<\/sup>&nbsp;7 Representantes<\/strong>: V\u00e1 do meio do ponto at\u00e9 o topo do cacho do b\u00edceps (m\u00e3os para cima perto do n\u00edvel do ombro).<\/p>\n\n\n\n<p><strong>3<sup>Rd<\/sup>&nbsp;7 Representantes<\/strong>: Comece na parte inferior do movimento e complete uma gama completa de movimentos todo o caminho para cima.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">COMO REALIZAR 21S<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0504\/5357\/7879\/files\/bicep-curl.jpg?v=1604482970\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Fique de p\u00e9 e pegue uma campainha com uma pegada.<\/li><li>Coloque as m\u00e3os de largura dos ombros e deixe os bra\u00e7os pendurados em dire\u00e7\u00e3o ao ch\u00e3o.<\/li><li>Coloque os cotovelos apertados nas laterais do corpo.<\/li><li>Enrole para cima at\u00e9 fazer um \u00e2ngulo de 90 graus no cotovelo.<\/li><li>Relaxe os bra\u00e7os de volta para a extens\u00e3o completa e repita mais seis cachos atingindo o \u00e2ngulo de 90 graus no cotovelo.<\/li><li>Agora, a partir dos 90 graus na posi\u00e7\u00e3o do cotovelo, enrole o peso at\u00e9 que a campainha esteja a 1 a 2 polegadas do seu ombro.<\/li><li>Abaixe o peso de volta para a posi\u00e7\u00e3o do cotovelo de 90 graus e repita mais seis vezes.<\/li><li>Agora, permita que seus bra\u00e7os voltem \u00e0 extens\u00e3o total.<\/li><li>Desta vez, enrole os bra\u00e7os de toda extens\u00e3o at\u00e9 a extens\u00e3o total. Continue enrolando at\u00e9 que a barra esteja a cerca de um a dois cent\u00edmetros de dist\u00e2ncia do seu ombro.<\/li><li>Repita mais seis cachos atrav\u00e9s desta gama completa de movimento para completar um total de 21 cachos.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Construa artilharia de bra\u00e7o maior com esse movimento de b\u00edceps assassino. Para realmente permitir que seus&nbsp;b\u00edceps&nbsp;atinjam todo o seu potencial, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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